CrossFit EXP – Page 5

Wednesday 02.06.2019

February 5, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Health, Leominster, Mommy and Me, Nutrition, Weight-loss0

WORKOUT OF THE DAY STRENGTH: DeadLift 5.5.5.5.5 across Superset with 10 Rocky (Dragon Flag) Sit-ups between each warm-up and working set until 5 sets are complete WOD: (Rocky’s Dragon) 15min AMRAP15 DLs 20 Push-ups25 Sit-up L1- 225/135L2- 155/105, incline Push-upL3- 135/85, knee Push-ups

Tuesday 02.05.2019

February 4, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, crossfit game, Fitchburg, Fitness, Health, Leominster, Mommy and Me, Nutrition0

WORKOUT OF THE DAY STRENGTH: Strict horizontal pull 6-8 Reps OTMEM (on the minute every minute)Vertical Ring RowFalse Grip Ring Row (feet elevated)Strict M-up (1-3 reps)x 10mins WOD: (Gone in 60 seconds) 45 seconds on/ 15 seconds off- Max Effort BikeMax Effort Pull-upsD-undersRest x 4 Rds L1- CTBsL2- Body Weight Pull-upsL3- Banded or BW, Singles 15mins rest...

Saturday 02.02.2019

February 1, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Leominster, Mommy and Me, Running, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Hold my Protein Shake!) Team wod -Reps can only be completed when partner is “”holding”” the other positiion. 100 Cal row, while partner holds wall sit 90 Push-ups, other must hold Hollow rock position 80 Box Js, one must hold plank while other completes reps 70 Pull-ups, Partner...

Wednesday 01.30.2019

January 29, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Leominster, Mommy and Me, Running, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Power Clean complex 1 high hang clean 1 hang cleans 1 TnG clean or Hang power clean 3.3.3.3.3 WOD: (The Golden Ticket) 18 KBs 15 WBs 12 Burpees x 4 Rds L1- 80/62, 30/20 L2- 53/35, 20/14 L3- 35/18, 14/10, squat thrusts 12mins

Sunday 01.20.2019 –

January 19, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Leominster, Weight-loss0

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] There will be no open gym due to the incoming storm. Check out our list of home wods on our facebook group feed. Or complete 50 snow burpees for time.

Thursday 01.17.2019

January 16, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Health, Leominster, Weight-loss0

Good luck to Coach Pete as he heads out to Miami to compete in the 2019 Wodapalooza. Let’s go Pete!!! WORKOUT OF THE DAY STRENGTH: NONE WOD: (Double or nothing) Partner Wod, only 1 person working at a time- 50,40,30,20,10- Power Cleans A Bike (Cals) Russian KB Swing P Jerks L1- 95/65, 95/63 L2- 75/55,...

2.10.19- Olympic Lifting Clinic with Mike Craven SAVE THE DATE! On Sunday Feb 10th 10:30-12:30 , Mike Craven will be joining us at EXP to host an Oly Technique camp! Mike is the Owner and Founder at Aspire Athletic Performance. He is an amazing coach and athlete in the sport of Olympic lifting. He has...

Wednesday 01.16.2019

January 15, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitness, Health, Leominster, Rowers, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Bench Press 3.3.3.3.3 WOD: (Row your boat ashore…) Row 750/ 600m, or 50/35cal bike 75 Sit-ups 75 D-unders 500/400m Row or 35/25cal bike 50 Sit-ups 50 D-unders 250/200m Row or 20/12cal bike 25 Sit-ups 25 D-unders L1- 60/30/15 GHDs L2- Rx L3- end after the 50 sit-ups. 24min Cap

Tuesday 01.15.2019

January 14, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Health, Leominster, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Squat Clean 3.3.3.3.3 WOD: (Cleaning up the place) 10 Pull-ups8 DB F Rack Step-ups 6 DB Squat Cleans x 12min AMRAP L1- CTBs, 24/20″” 50/35# DBsL2/M- 20/20″”, 35/20# DBsL3- 20/14″”, 20/12#DBs 15min

Monday 01.14.2019

January 13, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Health, Leominster, Running, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Power Jerk or Split Jerk 5.4.3.2.1 Or 5.5.5.5.5 WOD: (The running man) Run 200m 5 P Jerks 10 Burpees x 5 Rds L1- 200m, 185/125 L2- 150m, 115.80 L3-15/10 cal, 65/35 12 P Jerks/round 18min Cap

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